It seems like everyone I know has been sick with something the past few weeks—cold and flu season is definitely hitting hard. If you’ve been sidelined with something nasty, first off, I hope you’re feeling better. Second, let’s talk about how to get back into the gym without wrecking yourself.
The last thing you want to do is dive back into your normal workouts too soon, only to end up feeling worse (or back in bed). Here’s how to ease in the right way.
1. Wait Until You’re Actually Better
I get it—you’re itching to get moving again. But if you’re still running a fever, coughing up a lung, or feeling like you got hit by a truck, stay home. You’re not doing yourself (or your gym buddies) any favors by pushing through when you’re still recovering.
A good rule of thumb? If your symptoms are above the neck (think mild congestion, runny nose), light exercise might be okay. But if you’ve had a fever, body aches, or deep chest congestion, give yourself at least a full day of feeling normal before coming back.
2. Start Slow—Like, Really Slow
Even if you feel “fine,” your body is still bouncing back. Your first workout back should feel easy—lighter weights, lower intensity, and less volume than usual.
- If you normally lift, start at about 50-70% of your usual weights.
- If conditioning is on the plan, dial back the intensity—think steady effort, not all-out sprints.
- Keep the session shorter than usual and see how you feel the next day.
3. Listen to Your Body
Your strength and endurance might not be where they were before you got sick, and that’s normal. The worst thing you can do is force yourself to perform at 100% right away—that’s how you end up overdoing it and feeling wiped out for days.
Instead, pay attention to how you feel:
✅ If you feel okay after warming up, ease into some movement.
❌ If you’re dizzy, exhausted, or struggling to recover between sets, back off.
4. Hydrate Like It’s Your Job
Illness (especially fevers) dehydrates you fast. Make sure you’re drinking plenty of water before, during, and after your workout. If you’ve been sweating out a fever or dealing with stomach issues, you might also need electrolytes to replenish what you lost.
5. Prioritize Sleep and Recovery
Getting back in the gym is great, but your body still needs time to fully recover. Make sleep a priority, eat enough protein and whole foods, and don’t feel guilty about extra rest days. Your goal should be building momentum, not burning yourself out.
6. Be Patient—You’ll Bounce Back Faster Than You Think
You might feel a little off for the first few workouts, but don’t stress—it won’t take long to get back to where you were. A few days or a week of easing in will help you come back stronger, rather than setting yourself back by doing too much too soon.
Ready to Get Moving Again?
If you’re feeling good and ready to start training again, come in and ease back in with us. We’ll help you modify what you need and make sure you’re set up for success. No pressure, no rush—just smart training that gets you feeling great again.
See you back in the gym soon! 💪